Nourishing Nibbles – Tuesday Night Tastings and Talks - Ages 13+

Tuesdays, 6:00 – 7:15pm

Do you want to eat healthy, but you’re not sure what foods to buy? Do you think that cooking healthy fare is difficult? Are you trying to avoid sugar, damaging oils, or gluten, but wonder what is left to eat? Do you want to lose weight, have more energy, and think more clearly? Do you think that eating healthy means you have to sacrifice taste?

Please join us for the series – Tuesday Night Tastings and Talks, where you can sample healthy foods, get recipes for the dishes you like, and find out why these nourishing foods will help you and your family feel better, have more energy, and avoid sickness and disease. Our bodies run on the fuel we provide. When you eat from nature’s plate, your body will thank you in unmistakable ways.

9/23: Snacks and Treats
Refined sugar is eating a hole in our health! It causes leaching of minerals from our bones and teeth, sets us up for diabetes, feeds cancer, and much more. Come enjoy some tasty samples and find out what you can eat from nature’s plate to feed your sweet tooth without damaging your body. When it comes to snacking, it is easy to just grab the closest (and maybe not the healthiest) foods we see. Find out how to snack healthy – giving your body a blast of nutrients and energy. You’ll get healthy snacking ideas and can finally relegate that vending machine to the basement!

10/7: Grains and Greens
Many people steer clear of grains and greens because they believe they are difficult to cook. Some whole grains take just a few more minutes than it takes to make pasta, and the rewards to your body are enormous. Greens, like Kale, spinach, chard, and broccoli provide our bodies with abundant minerals, vitamins, and enzymes to repair, nourish, and cleanse itself. They are nature’s intended foods, but many people avoid them because they had not-so-tasty experiences with them as a child, or they are unsure how to prepare them, or make them yummy. Once you begin eating greens regularly, your body will crave them – and that is the best craving you could have.

10/21: Proteins and Veggies
Not all proteins affect the body in the same way. If you are vegetarian, you want to make sure you are eating quality proteins and not overdoing the empty carbohydrates. If you eat meats, find out which are the best to consume and what you should be looking for at the grocery. There will be samples and recipes for both vegetarian proteins and a few meat samples/recipes as well. Eating a rainbow of veggies helps us provide our bodies with all of the nutrients it needs. Come sample some delicious dishes that incorporate the many pleasing colors of nature

11/4: Soups, Sauces and Condiments
Sauces can really liven up a dinner, a soup can be a well-rounded meal all by itself, and condiments add variety and taste to many grains, veggies, and proteins. Once you begin cooking and eating healthy foods, sauces, soups, and condiments really help to cut down on time in the kitchen by providing an array of tastes to complement and enhance the basic foods. Come try samples for yourself and take home a few ideas and recipes to diversify your kitchen.

Cost: $35 per Tasting, $95 for 3 tastings, or $125 for the entire series. Cost covers food, space, supplies, cooking time, recipes, and vital information for your health and wellness
Session: 4 weeks (9/23-11/4)
Class Size: 3 attendees necessary to run tasting
More Information: Registration must be at least one week in advance to allow enough time to cook and have enough food for attendees.

Zarleen Watts
I received my training from the Institute for Integrative Nutrition, where I was trained in more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, and over 20 years of independent study and experience, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

I grew up in a nutrition conscious environment. My parents owned a macrobiotic health food store and several gourmet restaurants and jazz clubs, so I was around healthy food and creativity throughout my childhood. I have spent over 20 years compiling healthy recipes and studying the effects of food upon the body, along with herbs and supplements for specific ailments or nutritional deficiencies. I have a voracious appetite for knowledge and a passion for helping others feel well, both physically and emotionally. The love of research and the sharing of knowledge are what propelled me to become a teacher and a librarian. I bring these skills to bear with every client I help.

Purchase Tickets at least one week in advance of tasting.

Supreme Science and Classical Qigong - Ages 18+

1st and 3rd Thursday of every month, 7:30 – 9:00pm

Qigong is a health practice that improves blood flow, energy levels, and reduces stress. It has been medically shown to increase immune response in cancer patients, and improve blood flow in diabetics. This form of qigong is also used to help wounded warriors cope with PTSD, and to reduce withdrawal symptoms in addiction recovery clinics. Qigong is a system of exercise that can be done by any age group, and has also reduced geriatric falls by 40 percent in clinical environments, and it’s FUN! In a 45-miunute session, a participant burns as many calories as if they had briskly walked 4 miles! This is due to the way the exercise increases peripheral blood flow, which is a no-impact exercise!

If you want to live to 100, practice Qigong. -Dr. Oz

Cost: $10 per class
Session: 10 weeks
Class Size: Minimum 5, Maximum 18
More Information: Visit www.qigong.com to learn more about Qigong, and www.qigongreview.com for instructor experiences and full biography.

Roy MacDonald, RN
Roy MacDonald RN is Supreme Science Level 3 Certified nationally. He has competed internationally in Karate representing the United States, placing in tournaments in which over 60 countries were represented (Konishi cup Australia, Anaheim International among them). After serving in the armed forces, he transitioned into internal arts to help cope with his own PTSD, eventually becoming an instructor so that he could help others with the art he has come to love. He also teaches privately, and is excited to have the opportunity to provide qigong to more of the community locally.

Please send an email to classes@cliftonculturalarts.org with “Qigong Class” in the subject line.

Silent Sittings and Guided Meditations - Ages 14+

Last 3 Thursdays of each month, 7:15 – 8:00pm

Many people hear the word “meditation” and get discouraged. They think that meditation is something complex, with rules and complicated rituals. Here is a place where you can relax and not stress out about “doing it right.” Silent Sitting is about relaxing the mind in a relaxing atmosphere. Participants do not have to know anything at all about meditation, and there will not be any complex rules or rituals. We will simply get together to sit calmly and quietly for a period of time. Simply sitting quietly while relaxing the mind and breath does wonders for your health. Some of the benefits include: lower blood pressure, relaxed nervous system, relieved muscle tension, and reduced anxiety. Regular Silent Sitting can also help with concentration, depression, self-esteem, motivation, headaches/migraines, digestive issues, insomnia, and much more.
Classes meet during the last 3 Thursdays of each month, in a wonderfully peaceful Silent Sitting room with large windows that overlook the trees. The nature of this meeting is completely relaxed, so if you have never meditated, come and be pleasantly surprised, and if you have meditated before, come and enjoy the warm feeling of sitting quietly with others. Each class includes 1 or 2 healing guided meditations for variety and clarity. The space is carpeted, but bringing a pillow or mat will increase comfort levels.

Cost: Suggested minimum donation of $5 per class
Session: Ongoing
Class Size: Minimum 3, Maximum 25
More Information: The Silent Siting classes do not build upon each other, so participants can show up to any one, two, three, or all, and never need feel as if they are behind!

Zarleen Watts
Zarleen Watts is a Certified Health Coach who has been studying holistic health and cooking for more than 20 years. She founded This Lovely Life, Holistic Health & Wellness Coaching to fulfill her passion of working with people who want to enjoy healthy, happy, balanced lives, but understand that they need guidance and support to achieve their goals. Zarleen leads workshops on health and offers one-on-one health and food coaching. She is happy to work with anyone who is serious about getting healthy, but specializes in those who suffer from allergic reactions, including skin issues, food intolerances, emotional imbalances, fatigue, digestive issues, weight gain, and other allergic manifestations, as well as those who struggle with emotional eating habits and cravings. She helps her clients make nourishing food and lifestyle choices, and then supports them through the process of creating healthy sustainable habits that will last a lifetime. She feels that mental “down-time” is a crucial part of crafting a healthy, happy life, and wanted to create a time and place where people could come to relax and let the pressures of the day melt away. Therefore, she worked with the CCAC to create and host free Silent Sitting classes.

Feel free to drop in any Thursday.

Yoga - Ages 13+

Mondays, 5:45 – 7:00pm, Wednesdays, 5:45 – 7:00pm

Please join us for a 75-minute Hatha influenced yoga class focusing on strength, flexibility, balance, energy and relaxation. The practice of yoga is about happiness and mindfulness. As we stretch and strengthen we also gain a sense of peace and expansion. Classes are designed for beginners and intermediate practitioners alike. First time yoga students are welcome! Bring your own mat. Class passes available.

Cost: $10 per class
Session: Ongoing
Class Size: Minimum 2, Maximum 20

Meredith Amann
Students know Meredith for her passion for making Yoga accessible and enjoyable for everyone. She encourages students to learn in their personal style, whether it is auditory, visually or kinesthetically. Meredith believes teachers don’t make things happen, they let things happen and it is her goal to create an environment for you to embrace your full potential. Meredith trained at the Himalaya Yoga Valley Institute in Goa, India, a 200/500 hr school recognized by the Yoga Alliance. She holds a B.A. in Psychology from Miami University in Oxford, Ohio. Meredith has also trained in restorative Yoga at Kripalu and holds a Pilates certification from Core Pilates in NYC.

Registration not required. Simply show up a few minutes before class. Students should bring a yoga mat to class. For more information visit www.yogaworkflow.com

ZUMBA® Fitness Class - Adults

Wednesdays, 6:30 – 7:30pm, Saturdays 10:30 – 11:30am

The Zumba® workout program fuses Latin rhythms and easy-to-follow moves to create a one-of-a-kind FUN fitness program! The goal is simple: for people to want to work out and to enjoy every minute of it. Zumba® participants achieve long-term benefits by attending the one exciting hour of calorie-burning and body-energizing movements. The routines feature interval-training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Zumba® classes are special in that they add Latin flavor and international zest into an ordinary dance workout class, and anyone can participate-there is no RIGHT way to do the moves.

Information about Zumba® can be found at: www.zumba.com.

Cost: $7/class; $5/class with the purchase of a 5 or 10 class pass.
Session: On-going

Sue Ware teaches the Wednesday evening class, Robin Goodrich teaches the Saturday morning class and monthly Zumba Glow Parties.

Robin Goodrich
Robin Goodrich is a licensed Zumba Instructor who has gone through both Basic and Basic 2 Training along with Core technique. In addition to leading classes at the CCAC, Robin has lead classes at McKie Center in Northside and at the Western Hills Mercy Healthplex. Robin’s one true passion has always been music and Zumba has become a way to enjoy that music and become fit in the process.

Robin loves to motivate and encourage her participants to stay fit and promotes a supportive group of participants. Making a workout a party in disguise is the secret behind Zumba Fitness’ success and popularity. “Ditch the workout, join the party!”

Sue Ware
Hi, I am Sue Ware come enjoy the pure dance fun of Zumba with me! I have taken part in many styles of aerobic based dance exercise and studied some form of dance most of my life (ballet, jazz, modern, belly dancing), but nothing compares to Zumba. I have an advanced education in the health industry that includes a strong understanding of anatomy and physiology. I have a strong personal interest in disease and injury prevention. I believe that a healthy active lifestyle is a vital element for enjoying life!!

No registration required. Pay in class. Contact Wednesday instructor at sware11@cinci.rr.com; contact Saturday instructor at karasunaki@hotmail.com
Wear exercise/comfortable clothes and bring a water bottle and plenty of energy!

ZUMBA® Glow Parties! - Adults

2nd Wednesday of every month, 6:30 – 7:30pm

This special once a month party is a Zumba® Dance Party under black lights! This gives participants an opportunity to dance the same Zumba® routines they know and love in a party atmosphere without the hassles of “club dancing.”

Cost: $7 at the door or $5 with purchase of a 5 or 10 class pass
Session: On-going
Class Size: Maximum 25
More Information: Please visit robingoodrich.zumba.com, email: karasunaki@hotmail.com, or friend me on Facebook: Robin Goodrich.

Robin Goodrich
Robin Goodrich is a licensed Zumba Instructor who has gone through both Basic and Basic 2 Training along with Core technique. In addition to leading classes at the CCAC, Robin has lead classes at McKie Center in Northside and at the Western Hills Mercy Healthplex. Robin’s one true passion has always been music and Zumba has become a way to enjoy that music and become fit in the process.

Robin loves to motivate and encourage her participants to stay fit and promotes a supportive group of participants. Making a workout a party in disguise is the secret behind Zumba Fitness’ success and popularity. “Ditch the workout, join the party!”

No registration required. Pay in class.
Wear exercise/comfortable clothes and bring a water bottle and plenty of energy!

Pilates - Adults

Mondays, 9:30 – 10:30am, Thursdays, 6:30 – 7:30pm, Fridays, 9:00 – 10:00am

Cost: $8 per class, or $60 for a 10 class pass.
Session: On-going

Barbara Sferra
Maintaining a connection between mind, body and form has been a focus throughout Barbara Sferra’s life. She participated in gymnastics from Jr. High School through College. She took her first dance class at the age of 22 and has been dancing ever since. She was introduced to Pilates as a means to strengthen her core and improve her overall movement and well-being. In August 2008, Barbara received her Pilates certification from Pendleton Pilates, where she currently teaches Group and Private Reformer Classes, Mat Classes, and Initial Consultations. Professionally, Barbara has a background in Employee Relations and Training, and currently gives back to the community through various volunteer activities.

Send an email to classes@cliftonculturalarts.org and put “Pilates” in the subject line. Please plan to bring a mat to class.

Nia Technique - Adults

Tuesdays and Thursdays, 6:00 – 7:15pm

The Nia technique is an expressive body-mind movement and fitness program incorporating dance, martial arts and healing arts, including yoga. It is a cardiovascular program that uses whole-body, expressive, grounded movement. Nia is adaptable to most levels of fitness, age and body types.

Read Cincy Chic article about Nia classes at CCAC.

Cost: $10/class for a single class, $80 for a 10 class pass, $140 for a 20 class pass, $6 per class for students (with a valid student ID) and seniors (over 65 years)
Session: On-going

Tuesdays classes are taught by Uma Sivaprasad. Thursdays classes are taught by Mary Singler.

Uma Sivaprasad
I discovered Nia in 2003 during my quest for an exercise program that I would stick to for more that three months – six years later, I still love every minute of the magic that is Nia. As a scientist by day, I find that Nia helps balance out my logical and practical side with this creative, expressive, and therapeutic movement form that leaves me feeling energized, centered and happy. I completed my white belt in 2009 and now look forward to sharing the joy of Nia with my students.

Mary Singler
Mary Singler is a certified blue belt Nia instructor, a registered Yoga teacher (RYT), and a certified fitness instructor through the American College of Sports Medicine. Mary has taught in many realms of mind and body fitness for 20 years. She holds a master’s degree in health promotion with a focus in cardio-respiratory fitness. Mary spent years in martial arts and other realms of movement but dance has always been her one true love. Of Nia Mary says “The beauty that Nia brings out in individual students inspires me to teach this lovely form of movement. I see a hand bent with age offer a heartfelt gesture; I see an athletic expression of energetic movement – both movements are gifts. I invite you to come and express your best self through a class filled with laughter, diversity and fun.”

Send an email to niaclifton@gmail.com and put “CCAC NIA Class” in the subject line.
For more information on Nia visit the Kula website.

Tai Chi Chuan - Adults

Tuesdays, 10:00 – 11:00am and 7:30 – 8:30pm, Fridays, 10:00 – 11:00am

Tai Chi is the slow meditative Chinese martial art practiced to promote health, balance, mental calm and clarity. Come and join us to learn and practice this profound and wonderful art. No previous experience is necessary.

Cost: The sessions are offered free of charge, except that a donation to the CCAC, of any amount, will be greatly appreciated.
Session: On-going

Tuesday morning class taught by Don Brewer. Tuesday evening class taught by Uri Sella. Friday morning class (Tai Chi and a lively discussion of Daoism) taught by Michael Porte.

Don Brewer
Dr. Donald Brewer, EdD, is a counseling psychologist and teaches the Tuesday morning class. He has been a resident of Clifton for forty years. He has practiced the T’ai Chi Ch’uan Yang Long Form for 25 years. Click here for further reading.

Uri Sella
The Tuesday evening sessions will be led by Uri Sella, a resident of Clifton, as a service to the community. Uri has been a serious and dedicated Tai Chi practitioner for the past 15 years, most recently as a student of Master Mok Lau. Uri has taught Tai Chi classes in Israel and in Cincinnati.

Michael Porte
Dr. Michael Porte, Ph.D. is a professor emeritus as the University of Cincinnati and an adjunct instructor of tai chi at Cincinnati State. He is certified by Dr. Paul Lam to teach tai chi for arthritis, and seated tai chi and fall prevention.

Tuesdays 10:00-11:00am
Preregistration required. Send an email to info@cliftonculturalarts.org and put “Tai Chi” in the subject line.

Tuesdays 7:30-8:30pm
Drop in class – feel free to come any Tuesday evening. Suggested minimum donation of at least $5 per class.

Fridays 10:00-11:00am
Send an email to marymac1@fuse.net and put “Tai Chi” in the subject line. The charge is a contribution to the CCAC of $35 for 12 weeks of classes.